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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AngusL

In the 31 days ending Aug 31, 2013:

activity # timemileskm+m
  Road Running11 8:29:13 66.28(7:41) 106.67(4:46) 728
  Road Cycling5 4:51:29 79.0(16.3/h) 127.14(26.2/h) 916
  Orienteering3 2:07:47 32.1(3:59) 51.67(2:28) 16814 /22c63%
  Weights2 1:07:12
  Total21 16:35:41 177.39 285.48 181214 /22c63%
  [1-5]21 15:13:07
averages - sleep:6.5 weight:74.8kg

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Wednesday Aug 28, 2013 #

7 AM

Road Running 40:15 intensity: (5 @0) + (28 @1) + (27:08 @2) + (12:34 @3) 7.62 km (5:17 / km) +15m 5:14 / km
ahr:156 max:164 shoes: New Balance MR1080BW v2.1

Tuesday Aug 27, 2013 #

6 PM

Road Running 50:02 intensity: (1 @0) + (3 @1) + (2:19 @2) + (13:07 @3) + (32:25 @4) + (2:07 @5) 11.01 km (4:33 / km) +57m 4:26 / km
ahr:171 max:206 shoes: New Balance MR1080BW v2.1

Wharf to Waterloo, Surbiton to home
Wasn't sure I was up for this, but after a dodgily GPS-ed first km (6:30?!) seemed to find the afterburners and shot home five minutes quicker than two weeks ago. Every km sub 4:30 and the only one that was slower was climbing and traversing the Millenium Bridge in traffic. Happy with the pace increase and feeling comfortable. The intervals last week paying off? 36:35 to Waterloo for train-timing.
C • Canary Wharf 3

Friday Aug 23, 2013 #

11 AM

Road Cycling 1:16:28 intensity: (13 @0) + (14:33 @1) + (39:52 @2) + (18:26 @3) + (3:17 @4) + (7 @5) 36.74 km (28.8 kph) +231m
ahr:151 max:180 slept:5.0 weight:75.7kg shoes: Specialized Tarmac Elite 2009

Richmond Park CW+ACW
4 PM

Road Cycling (with jamie) 32:28 intensity: (14:39 @0) + (7:28 @3) + (36 @4) + (9:45 @5) 10.82 km (20.0 kph) +98m
ahr:137 max:208 shoes: Specialized Tarmac Elite 2009

Richmond Park CW with Jamie

Thursday Aug 22, 2013 #

11 AM

Road Running 54:00 intensity: (1 @0) + (32:43 @2) + (20:39 @3) + (37 @4) 10.29 km (5:15 / km) +242m 4:42 / km
ahr:159 max:171 slept:5.5 shoes: New Balance MR1080BW v2.1

Central Park steady 10k
Hot: 24°C
Humid: 81%
Hungover
Better now

Wednesday Aug 21, 2013 #

12 PM

Weights 23:10 intensity: (8:27 @0) + (14:18 @1) + (25 @2) 0.0 km
ahr:123 max:144 slept:8.0

2 x 12 arm pulls
15 bell swings
12 Dosu press ups
2 x 12 leg straightens
Repeat x 3

Tuesday Aug 20, 2013 #

11 AM

Road Running intervals (intervals) 46:12 intensity: (12:44 @2) + (10:03 @3) + (23:25 @4) 10.05 km (4:36 / km) +109m 4:22 / km
ahr:167 max:178 shoes: New Balance MR1080BW v2.1

Central Park 10k: 1km 175bpm, 0.5km to 155bpm, repeat

Monday Aug 19, 2013 #

10 AM

Road Running 44:48 intensity: (2 @0) + (3 @1) + (5:38 @2) + (22:37 @3) + (16:28 @4) 10.0 km (4:29 / km) +81m 4:18 / km
ahr:168 max:179 weight:75kg shoes: New Balance MR1080BW v2.1

Sunday Aug 18, 2013 #

11 AM

Road Cycling (with Jamie) 28:43 intensity: (22:51 @0) + (5:12 @1) + (40 @2) 10.16 km (21.2 kph) +64m
ahr:109 max:142 shoes: Specialized Tarmac Elite 2009

Richmond Park anti-clockwise

Friday Aug 16, 2013 #

11 AM

Weights 44:02 intensity: (27:34 @0) + (7:49 @1) + (8:39 @2)
ahr:116 max:157

Thursday Aug 15, 2013 #

4 PM

Road Running 41:34 intensity: (14 @0) + (52 @1) + (7:51 @2) + (24:59 @3) + (7:38 @4) *** 9.17 km (4:32 / km) +4m 4:31 / km
ahr:164 max:177 shoes: New Balance MR1080BW v2.1

Wednesday Aug 14, 2013 #

7 AM

Road Running 37:19 intensity: (12 @0) + (1:39 @1) + (12:24 @2) + (19:01 @3) + (4:03 @4) 8.02 km (4:39 / km) +45m 4:32 / km
ahr:160 max:172 slept:6.5 weight:73.6kg shoes: New Balance MR1080BW v2.1

6 PM

Road Running 39:49 intensity: (6 @0) + (9 @1) + (16:35 @2) + (21:05 @3) + (1:54 @4) 8.27 km (4:49 / km) +63m 4:38 / km
ahr:160 max:173 shoes: New Balance MR1080BW v2.1

Tuesday Aug 13, 2013 #

6 PM

Road Running 55:06 intensity: (16:57 @2) + (33:59 @3) + (3:33 @4) + (37 @5) 11.35 km (4:51 / km) +59m 4:44 / km
ahr:161 max:190 shoes: New Balance MR1080BW v2.1

Monday Aug 12, 2013 #

7 PM

Road Cycling 54:14 intensity: (15 @0) + (4:06 @1) + (22:39 @2) + (19:46 @3) + (5:59 @4) + (1:29 @5) 26.11 km (28.9 kph) +127m
ahr:156 max:193 slept:8.0 shoes: Specialized Tarmac Elite 2009

Richmond Park anti-clockwise

Sunday Aug 11, 2013 #

7 AM

Road Cycling 1:39:36 intensity: (7:13 @0) + (25:20 @1) + (49:13 @2) + (6:19 @3) + (11:31 @4) 43.31 km (26.1 kph) +396m
ahr:145 max:178 slept:6.0 weight:74.9kg shoes: Specialized Tarmac Elite 2009

Box Hill

Saturday Aug 10, 2013 #

Event: TVOC Saturday series Wycombe Abbey
 
11 AM

Orienteering race (park) 35:22 intensity: (6:00 @2) + (17:22 @3) + (12:00 @4) *** 38.58 km (55 / km) +85m 54 / km
spiked:14/22c weight:74.7kg shoes: Inov8 MudClaw 333


Green - Splits

Friday Aug 9, 2013 #

12 PM

Road Running 42:09 intensity: (19 @0) + (30 @1) + (5:30 @2) + (15:52 @3) + (12:52 @4) + (7:06 @5) 9.02 km (4:40 / km) +50m 4:33 / km
ahr:168 max:184 shoes: New Balance MR1080BW v2.1

Thursday Aug 8, 2013 #

12 PM

Road Running 57:59 intensity: (2 @0) + (2:09 @2) + (16:58 @3) + (37:39 @4) + (1:11 @5) 11.87 km (4:53 / km) +3m 4:53 / km
ahr:171 max:182 shoes: New Balance MR1080BW v2.1

Tuesday Aug 6, 2013 #

Event: Park Race 11: Battersea Park
 
7 PM

Orienteering race (park) 33:36 intensity: (5 @0) + (1:28 @1) + (1:38 @2) + (2:06 @3) + (11:51 @4) + (16:28 @5) 6.25 km (5:23 / km) +6m 5:21 / km
ahr:171 max:187 shoes: New Balance MR1080BW v2.1

SLOW Battersea Park
I'm not sure what to make of this. I love the park and the course was great, so I enjoyed that. My orienteering left a bit to be desired at times and my recently higher weight is clearly counting against me - it shows what a week of lost concentration can do. Not a great result - specific details in the splits commentary - but I'll live with it. I need to focus on getting back to fitness ahead of the City Race.

Long - Splits

Thursday Aug 1, 2013 #

7 PM

Orienteering (park) 58:49 intensity: (15 @0) + (14:08 @1) + (13:10 @2) + (4:41 @3) + (6:51 @4) + (19:44 @5) 6.83 km (8:36 / km) +77m 8:09 / km
ahr:161 max:191 shoes: New Balance MR1080BW v2.1

LOK Hampstead Heath
Quite possibly the disappointing race I've had. Injured myself about two thirds of the way round and couldn't make more than a walk for the remainder. Given the depleted field due to the Scottish, it's a missed opportunity, but then I've made so few of this year's park race series that it doesn't really matter in the grand scheme of things.

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